The Least You Do is Give a Half Hour of Time....

I recently did an assessment for a gym member that received their membership on scholarship for financial reasons. That is something that I love about working for a non-profit. Without that scholarship, this young woman would not be able to afford to come to the gym. Emma works helping homeless veterans, making sure that they apply for and receive all of the benefits that the are eligible for. Emma is also working toward joining the Army. Though she does get a gym membership, she does not receive personal training sessions as part of her scholarship. I have a special place in my heart for veterans and those who are willing to serve in the military, so we are going to work together for a half hour on Mondays, Wednesdays and Fridays to get her up to speed for basic training.

Monday Workout:
Warm-Up:
Jumping Jack, 100 repetitions
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Front Squat, 6 sets of 3 repetitions at 55%
Press from the Split Position, 6 sets of 3 repetitions at 52%
Clean and Jerk, 4 sets of 2 repetitions at 80%
Snatch, 4 sets of 2 repetitions at 75%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Glute Push Back, 3 sets of 10 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Redemption in an Ugly Game, Donating Blood and the Workouts

My bracket was busted a long time ago but last night two of my co-workers were battling for the title of Bracket Challenge Winner: Jimmy had Gonzaga and Michael had UNC winning the whole enchilada. In the end, UNC won giving the victory to Michael and giving the Tarheels a bit of payback for a heartbreaking loss last year at the buzzer to Villanova.

Today I am headed down to Blood Assurance to donate blood. My boss at the YMCA has asked all of the Personal Trainers to donate blood if we can. I don't know why I don't do it more often, but I am going to head down today after lifting and before I help coach the Crossfit class at noon. Wherever you are, if you have time.... donate blood BEFORE there is an emergency.

Monday Workout:
Warm-Up:
Jumping Jack, 100 repetitions
Barbell Good Morning, 15 repetitions
Weight Training:
Front Squat, 6 sets of 5 repetitions
Press From the Split Stance, 6 sets of 3 repetitions
Clean and Jerk, 5 sets of 2 repetitions at 80%
Snatch, 5 sets of 2 repetitions at 80%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Glute Pushback, 3 sets of 10 repetitions per side
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Tuesday Workout:
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, 3 sets of 10-12 repetitions
Chin-Up, 3 sets of 10 repetitions
Dip, 3 sets of 10-15 repetitions
Barbell Curl, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Mobility:
Chest Stretch
Banded Shoulder Stretches

Have a Great Day!!

Ready for Baseball Season and the Workout

Spring has sprung here.... it was 80 degrees here last week?! We are ready to plant the garden, the lawn has been mowed twice already and we have purchased both Washington Nationals and Chattanooga Lookouts tickets! Just waiting on the first pitch!

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Front Squat, 5 sets of 5 repetitions
Standing Military Press, 5 sets of 5 repetitions
Pendlay Row, 3 sets of 10 repetitions
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Glute Push Back, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches

Have a Great Day!!

"Have a Nice Day! Hope Your Bracket Goes Down in Flames!!"

The NCAA tournament continues tonight and it has led to a lot of funny exchanges between people that I am in my bracket challenges with. "I am coming for you!" "Have a Nice Day!! Hope your bracket goes down in flames!!" So funny.

I went into the gym for my Olympic lifting session yesterday after my 6:30am client. Normally it is not very crowded with a few old dudes like myself in a relatively empty space. I walked in yesterday and it was total chaos with every platform filled with teenagers. Ahhhhhh... spring break. Walked through and then headed to the squat rack upstairs in the YMCA where it was quiet and I could be a crotchety old man by myself!!!

Wednesday Weight Training:
Warm-Up:
Jumping Jack, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Front Squat, 5 sets of 5 repetitions
Standing Military Press, 5 sets of 5 repetitions
Bent Over Barbell Row, 5 sets of 5 repetitions
Leg Press, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches
Chest Stretch

Thursday Cardio:
HIIT Spin Bike, 35 minutes
Bicycle Crunch, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Nice Day! And I hope that your bracket goes down in flames!!

Happy Spring and the Workout!!

It is finally the first day of Spring. Our vegetable plants are starting to sprout in the kitchen and we are making plans to start hardening the plants to the life they will have outside. It is very exciting to watch the greening of our first Spring in Chattanooga.

Warm-Up:
Airdyne, 2 minutes
Weight Training:
Clean from the High Block, 4 sets of 3 at 80%
Back Squat, 3 sets of 2 repetitions at 89%, one set of 5 repetitions at 50%
Hang Power Snatch, 2 repetitions at 60%, 65% and 70%. One repetition at 75% and 80%.
Snatch Pull, 4 sets of 3 repetitions at 90%, 95%, 100% and 100%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

March Madness and the Workout

Today is the day that I pretend to know what the hell is going on in college basketball. I do love the NCAA tournament but really, does anyone know who is going to win between Mount Saint Mary's and New Orleans?!

Warm-Up:
Airdyne, 2 minutes
Weight Training:
Clean, 3 repetitions at 60%, 70%, 80% and again at 70%

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Back Squat, 3 sets of 5 repetitions at 86% and one set of 5 at 60%
Bent Over Row, 6 repetitions

Hang Power Snatch, 2 repetitions at 60%, 65%, 70% and four sets of 1 repetition at 75%
Snatch Pull, 3 repetitions at 90%, 95%, 100% and 100%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Friday Workout Post

Warm-Up:
Jump Rope, 100 repetitions
Weight Training:
Clean Grip Pull, 5 sets of 5 repetitions
Barbell Weighted Jump Squat, 3 sets of 5 repetitions
Kettlebell Overhead Walking Lunge, 3 sets of 10 repetitions
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Curl
Hamstring Curl

Have a Great Day!!

Catching Up

It has been a bit of whirlwind starting the new job, ending the other and getting in a week of lifting and running. Thursday, Friday, Saturday and Sunday posts follow. The bonus of this week is that tomorrow is the longest run of my marathon training. Starting next week the miles will start to come down as race day approaches.

Thursday: Marathon Training
Run, one and a half hours
Mobility:
Quadriceps Stretches
Hamstring Stretches

Friday: Weight Training
Back Squat Jump, 3 sets of 5 repetitions at 50%
Clean and Jerk, 2 repetitions at 60%, 2 repetitions at 70%, 1 repetition at 80%, 84%, 89% and 91%
Snatch, 4 sets of 2 repetitions at 80%
Romanian Deadlift, 3 sets of 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Mobility:
Quadriceps Stretches
Hamstring Stretches
Banded Shoulder Stretches

Saturday:
Rest Day!!

Sunday: Marathon Training
Run, Four hours
Mobility:
Quadriceps Stretches
Hamstring Stretches

Have a Great Weekend!!

Big Strength Training Wednesday

Today, I have transitioned to working out in the mornings and I have also made a few changes to my weight training. I am continuing to do my Olympic lifting and I have added in some machine and power training. It is a bit weird to flip my schedule almost completely.... though tomorrow UPS has asked me to come in at 4:40am and I will be running tomorrow afternoon prior to work training folks at the gym?! Old dog is having to learn new tricks.... and then go back to old tricks?!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch Balance, 3 repetitions at 60%, 3 repetitions at 70%, 2 repetitions at 75%, 2 repetitions at 80%, 2 repetitions at 80%
Snatch, 3 repetitions at 60%, 2 repetitions at 70%, 2 repetitions at 75%, 2 repetitions at 80%, 1 repetition at 84%, 1 repetition at 88%, 1 repetition at 88%
Snatch Pull, 4 sets of 3 at 95%, 95%, 100% and 100%
Front Squat, 3 sets of 2 at 80%, 1 set of 4 at 65%
Deadlift, 5 sets of 1-2 repetitions
Leg Press, 3 sets of 8-10 repetitions
Leg Extension, 3 sets of 8-10 repetitions
Leg Curl, 3 sets of 8-10 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Shoulder Stretches

Have a Great Day!!

It Was Just a Matter of Time and Leg Day!

Pokémon Go-playing driver after hitting police car: ‘That’s what I get for playing this dumb ass game’.

Warm-Up:
Steady Pace Cardiorespiratory Training, 20 minutes
Weight Training:
GHD, 3 sets of 15 repetitions
Leg Press, 5 sets of 5 repetitions
Calf Raise, 5 sets of 15 repetitions
Leg Curl, 5 sets of 8-10 repetitions
Leg Extension, 5 sets of 5 repetitions
Abductor Machine, 3 sets of 10 repetitions
Adductor Machine, 3 sets of 10 repetitions
Hack Squat, 5 sets of 6-10 repetitions
Back Squat with Stall at the Bottom, 5 sets of 4-6 repetitions
Core Work: Perform 35 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!